Combination Report
A report that captures all of the daily reports into one document.
Profile Info
Personal: TaiR Male 19 yrs 176 cm
47.00 kg
Day(s): 2022 Feb 6, Feb 7, Feb 8
Activity Level: Low Active
Strive for an Active activity level.
Weight Change: None
Best not to exceed 2 lbs per week.
BMI: 15.2
Normal is 18.5 to 25. Clinically Obese is 30 or higher.
Recommendations
The Recommendations Report lists the recommended daily nutrient intake for a person based on the information
entered. Often referred to as the DRI (Dietary Reference Intake). Actual intake values are found on other reports.
Nutrient
Target
Notes
Basic Components
Total Calories
Protein (g)
Carbohydrates (g)
Added Sugar (g)
Dietary Fiber (g)
Total Fat (g)
Saturated Fat (g)
Polyunsaturated Fat (g)
Monounsaturated Fat (g)
Cholesterol (mg)
Water (ltr)
2,213.0
39.9
304.0
27.7
31.0
68.9
22.1
22.1
24.6
300.0
3.3
10% - 35% of Calories (adults 19-70 years) *
45% - 65% of Calories (adults 19-70 years) *
Less than 10% of Calories+
20% - 35% of Calories (adults 19-70 years) *
Less than 10% of Calories +
Less than 300 mg per day ^
Vitamins
Vitamin A - RAE (mcg)
Vitamin D - mcg (mcg)
Vitamin E - Alpha Tocopherol (mg)
Vitamin K (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Folate (mcg DFE)
Choline (mg)
900.0
15.0
15.0
75.0
1.2
1.3
16.0
1.3
2.4
75.0
400.0
550.0
Do not exceed 3000 mg *
Do not exceed 100 mcg *
Do not exceed 1000 mg *
Do not exceed 100 mg *
Over 50 should take a supplement *
Minerals
Calcium (mg)
1,300.0 Do not exceed 2500 mg *
Copper (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Selenium (mcg)
Sodium (mg)
0.9
11.0
410.0
1,250.0
3,000.0
55.0
2,300.0
Do not exceed 45 mg *
Do not exceed 350 mg by supplement *
Do not exceed 4000 mg *
Less than 2300 mg per day - lower for some
people +
11.0 Do not exceed 40 mg *
Zinc (mg)
Other
Linoleic Acid (g)
Alpha-linolenic Acid (g)
16.0
1.6
MyPlate Values
MyPlate - Fruits (cup)
MyPlate - Vegetables (cup)
MyPlate - Grains (oz eq)
MyPlate - Protein Foods (oz eq)
MyPlate - Dairy (cup)
MyPlate - Oils (tsp)
2.0
3.0
7.0
6.0
3.0
6.0
Sources:
* Dietary Reference Intakes
+ Dietary Guidelines for Americans
~ Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
^ Reference Daily Intake
Calorie Assessment
A close-up picture of the Calories consumed.
Calories to maintain current weight
Calories to maintain current weight
2213
Calorie adjustment for weight change of 0.00 lb (per week)
0
Goal Calories
2213
Average Daily Intake & Expenditures
Average Intake
1030
Average Expenditure
1969
Daily Calories
Target
Intake
Total Calories
2213
1030
Below Target
221 to 775
183
Below Target
996 to 1438
468
Below Target
0 to 221
0
In Range
443 to 775
379
Below Target
0 to 221
205
In Range
--
0
--
Protein (10-35% Calories)
Carbohydrates (45-65% Calories)
Added Sugar (<10% Calories)
Total Fat
Saturated Fat (<10% Calories)
Alcohol
% Daily Calories
Target %
Protein
10 to 35
18
In Range
Carbohydrates
45 to 65
45
In Range
Added Sugar
0 to 10
0
In Range
Total Fat
20 to 35
37
Above Target
Saturated Fat
0 to 10
20
Above Target
Polyunsaturated Fat
--
4
--
Monounsaturated Fat
--
13
--
5 to 10
2
Below Target
0.6 to 1.2
0
Below Target
Linoleic Acid
Alpha-linolenic Acid
Intake %
Assessment
Assessment
Bar Graph Report
The Bar Graph Report displays graphically the amount of the nutrient consumed and compares that to the
dietary intake recommendations.
Nutrient
Basic Components
Total Calories
Protein (g)
Carbohydrates (g)
Dietary Fiber (g)
Total Sugars (g)
Added Sugar (g)
Total Fat (g)
Saturated Fat (g)
Polyunsaturated Fat (g)
Monounsaturated Fat (g)
Cholesterol (mg)
Water (ltr)
Target
Percent 0
47 %
115 %
38 %
23 %
27.70 ~
68.90
22.10 ~
22.10
24.60
300.00 ~
3.30
1,030.00
45.80
117.00
7.25
7.76
0.00
42.10
14.10
2.77
9.22
240.00
0.25
Vitamins
Vitamin A - RAE (mcg)
Vitamin D (mcg)
Vitamin E - a-Toco (mg)
Vitamin K (mcg)
Vitamin B1 - Thiamin (mg)
Vitamin B2 - Riboflavin (mg)
Vitamin B3 - Niacin (mg)
Vitamin B6 (mg)
Vitamin B12 (mcg)
Vitamin C (mg)
Folate (mcg DFE)
Choline (mg)
900.00
15.00
15.00
75.00
1.20
1.30
16.00
1.30
2.40
75.00
400.00
550.00
3,157.00
0.49
1.01
4.07
0.61
1.58
13.50
0.48
24.90
1.74
145.00
150.00
351 %
3%
7%
5%
51 %
122 %
85 %
37 %
1039 %
2%
36 %
27 %
Minerals
Calcium (mg)
Copper (mg)
Iron (mg)
Magnesium (mg)
Phosphorus (mg)
Potassium (mg)
Selenium (mcg)
Sodium (mg)
Zinc (mg)
1,300.0
0.89
11.00
410.00
1,250.0
3,000.0
55.00
2,300.0 ~
11.00
193.00
5.05
7.34
56.90
451.00
559.00
29.10
1,888.00
5.51
15 %
568 %
67 %
14 %
36 %
19 %
53 %
82 %
50 %
1.78
0.14
0.00
0.00
11 %
8%
Other
Linoleic Acid (g)
Alpha-linolenic Acid (g)
Omega 3 - EPA (g)
Omega 3 - DHA (g)
2,213.0
39.90 *
304.00
31.00
Intake
16.00
1.60
0%
61 %
64 %
12 %
37 %
80 %
7%
50
100
150
Alcohol (g)
0.00
* Protein is not adjusted for endurance/strength athletes at an Active or Very Active activity level.
~ This value is a recommended consumption limit, not a goal.
MyPlate
The MyPlate Food Guide report displays graphically how close the foodlist compares to the lastest USDA Dietary
Guidelines (see ChooseMyPlate.gov for more info).
Target vs. Intake
2200 Calorie Pattern
Food Group
Percent Comparison
Grains Target
Grains Intake
7.0 oz equivalent
87 %
6.1 oz equivalent
Vegetables Target
Vegetables Intake
3.0 cup equivalent
4 %
0.1 cup equivalent
Fruits Target
Fruits Intake
2.0 cup equivalent
0 %
0.0 cup equivalent
Dairy Target
Dairy Intake
3.0 cup equivalent
18 %
0.6 cup equivalent
Protein Foods Target
Protein Foods Intake
Amount (Daily) *
6.0 oz equivalent
70 %
4.2 oz equivalent
Make Half Your Grains Whole
Vary Your Vegetables
Aim for at least 3.5 oz equivalents whole grains a
day
Dark Green Vegetables
3.0
cups weekly
Orange Vegetables
2.0
cups weekly
Oils & Empty Calories
Dry Beans & Peas
3.0
cups weekly
Aim for 6.0 teaspoons of oils a day
Starchy Vegetables
6.0
cups weekly
Limit extra fats & sugars to 290 calories/day
Other Vegetables
7.0
cups weekly
* oz equivalent is a 1 ounce estimate, rounded to consumer friendly units. For example, an oz equivalent of
Grains is 1 slice of bread, or 1/2 cup of rice. An oz equivalent of Protein Foods 1 oz of meat, 1 egg, or 1/4 cup
cooked beans.
Activity Summary
List of the Activities performed, their METs, duration and Calories burned.
Calorie Target: 2213
Summary
Calories Expended Through Sedentary Activities of Daily Living**
Average Calories Expended Through Exercise
Daily Average***
Calorie Target
2213
Calories Expended
1843
126
1969
Daily Average
1969
[*] This activity is included in your Activities of Daily Living and so will not be counted as additional exercise
Calories.
[**] The Sedentary activity level includes basic daily tasks such as getting ready for the day, housework,
walking to work or class, and light yard work. These tasks are called Activities of Daily Living (ADL). If you
engage in physical activity beyond that included in the activities of daily living, you may increase your activity
level to Low Active, Active or Very Active. The Active activity level is recommended by the government for
health.
[***] Your Daily Average put you in the Sedentary activity level, and suggests 1843 Calories to maintain your
current weight.
Daily Activity Details
Sun 02-06-2022
Duration
60 minutes
Mets
2.3
Exercise
conditioning, Wii Fit, light, balance, yoga
Sedentary Activities of Daily Living**
Total Calories (Sedentary)
Calories Expended
114
1843
1957
Mets
1.0
8.0
Exercise
Calories Expended
miscellaneous, playing traditional video game, computer
0*
sports, basketball, game
263
Sedentary Activities of Daily Living**
1843
Total Calories (Sedentary)
2107
Mets
1.0
Exercise
Calories Expended
miscellaneous, playing traditional video game, computer
0*
Sedentary Activities of Daily Living**
1843
Total Calories (Sedentary)
1843
Mon 02-07-2022
Duration
120 minutes
40 minutes
Tue 02-08-2022
Duration
120 minutes
FoodList Report
The FoodList Report shows the foods you have entered and their calories.
Amount
Item
Cals
Sun 02-06-2022
1.0 dry svg
soup, ramen noodle, beef flavor, dry (USDA)
190
1.0 cup
noodles, rice, cooked (USDA)
190
1.0 ea
cheeseburger, Big Mac (USDA: McDonald's)
563
Day Total
943
Mon 02-07-2022
1.0 cup
noodles, rice, cooked (USDA)
190
potato salad (USDA: Fast Food)
108
1.0 ea
bowl, burrito, shredded beef (Taco Del Mar)
600
0.5 cup
rice, white, cooked, long grain, enriched (USDA)
103
1.0 ea
cheeseburger, Big Mac (USDA: McDonald's)
563
0.33 cup
Day Total
1564
Tue 02-08-2022
1.0 dry svg
100.0 g
10.0 slice
0.5 cup
soup, ramen noodle, beef flavor, dry (USDA)
190
beef liver, braised (USDA)
191
pepperoni, beef & pork, sliced (USDA)
101
rice, white, cooked, long grain, enriched (USDA)
103
Day Total
584
Total
3091
Day Average
1030
Item Average
258
Spreadsheet Report
The Spreadsheet shows all the values for all nutrients. Nutrients are displayed horizontally, with totals at the
bottom of the list.
Day
Sun 0206-2022
Meal
Item
Amount
Lunch
soup, ramen noodle, beef flavor,
Dinner
noodles, rice, cooked (USDA)
Snack
cheeseburger, Big Mac (USDA:
Day Total
Mon 0207-2022
Lunch
noodles, rice, cooked (USDA)
Dinner
potato salad (USDA: Fast Food)
Day
Sun 0206-2022
4.3
25.9
1.3
190.1
3.2
42.3
1.8
1 ea
562.8
25.9
44.0
3.5
--
942.5
33.4
112.2
6.6
1.8
42.3
1.5
12.9
1 ea
600.0
32.0
64.0
8.0
rice, white, cooked, long grain,
0.5 cup
102.7
2.1
22.3
0.3
cheeseburger, Big Mac (USDA:
1 ea
562.8
25.9
44.0
3.5
--
1563.9
64.6
185.3
13.6
189.6
4.3
25.9
1.3
191.0
29.1
5.1
0.0
soup, ramen noodle, beef flavor,
Dinner
beef liver, braised (USDA)
1 dry svg
100 g
pepperoni, beef & pork, sliced
10 slice
100.8
3.9
0.2
0.0
rice, white, cooked, long grain,
0.5 cup
102.7
2.1
22.3
0.3
Day Total
--
584.1
39.4
53.6
1.6
Average Day Total
--
1030.2
45.8
117.0
7.2
Fat (g)
Fat-S (g)
Fat-P (g)
Fat-M (g)
Meal
Item
Lunch
soup, ramen noodle, beef flavor,
0.9
7.6
3.5
0.9
2.7
Dinner
noodles, rice, cooked (USDA)
0.1
0.4
0.0
0.0
0.0
Snack
cheeseburger, Big Mac (USDA:
8.7
32.8
8.3
0.7
7.6
40.7
11.9
1.7
10.3
0.4
0.0
0.0
0.0
5.7
1.0
2.9
1.6
24.0
11.0
0.2
0.1
0.1
0.1
32.8
8.3
0.7
7.6
63.1
20.4
3.6
9.3
7.6
3.5
0.9
2.7
Sugar (g) SugAdd (g)
Lunch
noodles, rice, cooked (USDA)
Dinner
potato salad (USDA: Fast Food)
9.6
4.0
rice, white, cooked, long grain,
0.0
cheeseburger, Big Mac (USDA:
0.0
0.1
bowl, burrito, shredded beef (Taco
0.0
8.7
12.8
0.0
Lunch
soup, ramen noodle, beef flavor,
0.9
Dinner
beef liver, braised (USDA)
0.0
0.0
5.3
2.9
1.1
1.1
pepperoni, beef & pork, sliced
0.0
0.0
9.3
3.5
0.9
4.2
rice, white, cooked, long grain,
0.0
0.0
0.2
0.1
0.1
0.1
Day Total
0.9
0.0
22.4
10.1
3.0
8.0
Average Day Total
7.8
0.0
42.1
14.1
2.8
9.2
D (mcg)E-Toco (mg)
K (mcg)
Meal
Item
Lunch
soup, ramen noodle, beef flavor,
Dinner
noodles, rice, cooked (USDA)
Snack
cheeseburger, Big Mac (USDA:
Chol (mg)
Day Total
Mon 0207-2022
189.6
1 cup
3.2
Day Total
Day
Sun 0206-2022
1 dry svg
108.3
Lunch
Snack
Tue 0208-2022
Fiber (g)
190.1
Day Total
Mon 0207-2022
Carbs (g)
1 cup
Day Total
Tue 0208-2022
Prot (g)
0.3 cup
bowl, burrito, shredded beef (Taco
Snack
Cals
Lunch
noodles, rice, cooked (USDA)
Dinner
potato salad (USDA: Fast Food)
Water (ltr)A-RAE(mcg)
0.0
0.0
1.1
3.9
0.0
0.1
0.0
0.0
0.1
0.0
78.8
0.1
78.8
0.2
0.0
0.0
1.1
3.9
0.0
0.1
0.0
0.0
0.1
0.0
57.0
0.1
28.5
Day
Mon 0207-2022
Meal
Item
Dinner
bowl, burrito, shredded beef (Taco
Snack
Chol (mg)
0.0
0.1
cheeseburger, Big Mac (USDA:
78.8
0.1
225.8
0.4
Day
Sun 0206-2022
Lunch
soup, ramen noodle, beef flavor,
Dinner
beef liver, braised (USDA)
K (mcg)
0.0
0.0
0.0
0.0
28.5
0.0
0.1
0.0
0.0
0.0
1.1
3.9
396.0
0.1
9442.0
1.2
0.5
3.3
pepperoni, beef & pork, sliced
19.4
0.0
0.0
0.3
0.2
1.2
rice, white, cooked, long grain,
0.0
0.1
0.0
0.0
0.0
0.0
Day Total
415.4
0.1
9442.0
1.5
1.8
8.3
Average Day Total
240.0
0.2
3156.8
0.5
1.0
4.1
B1 (mg)
B2 (mg)
B3 (mg)
B6 (mg)
B12 (mcg)
C (mg)
Meal
Item
Lunch
soup, ramen noodle, beef flavor,
0.2
0.1
2.2
0.0
Dinner
noodles, rice, cooked (USDA)
0.0
0.0
0.1
0.0
Snack
cheeseburger, Big Mac (USDA:
0.4
0.5
7.4
0.6
0.6
9.7
0.0
Day Total
Mon 0207-2022
D (mcg)E-Toco (mg)
90.0
rice, white, cooked, long grain,
Day Total
Tue 0208-2022
Water (ltr)A-RAE(mcg)
0.3
0.0
0.0
1.9
0.9
1.9
1.1
Lunch
noodles, rice, cooked (USDA)
0.0
0.0
0.1
0.0
0.0
0.0
Dinner
potato salad (USDA: Fast Food)
0.1
0.1
0.3
0.1
0.1
1.0
rice, white, cooked, long grain,
0.1
0.0
1.2
0.1
0.0
0.0
cheeseburger, Big Mac (USDA:
0.4
0.5
7.4
1.9
0.9
0.6
0.6
9.0
0.2
2.0
1.9
bowl, burrito, shredded beef (Taco
Snack
Day Total
Tue 0208-2022
Lunch
soup, ramen noodle, beef flavor,
0.2
0.1
2.2
0.0
Dinner
beef liver, braised (USDA)
0.2
3.4
17.5
1.0
70.6
1.9
pepperoni, beef & pork, sliced
0.1
0.1
1.0
0.1
0.3
0.0
rice, white, cooked, long grain,
0.1
0.0
1.2
0.1
0.0
0.0
Day Total
0.6
3.6
21.9
1.2
70.8
2.2
Average Day Total
0.6
1.6
13.5
0.5
24.9
1.7
Fol (mcg Cholin (mg)
DFE)
Day
Meal
Item
Sun 0206-2022
Lunch
soup, ramen noodle, beef flavor,
Dinner
noodles, rice, cooked (USDA)
Snack
cheeseburger, Big Mac (USDA:
Lunch
noodles, rice, cooked (USDA)
Dinner
potato salad (USDA: Fast Food)
Day Total
Mon 0207-2022
1.8
Calc (mg) Copp (mg)
0.3
Iron (mg) Magn (mg)
2.3
9.0
0.1
1.7
10.8
2.8
7.0
0.1
0.2
5.3
254.0
0.2
4.4
43.8
1.8
5.1
270.1
0.3
6.3
59.8
1.8
2.8
7.0
0.1
0.2
5.3
13.3
0.1
0.7
7.6
23.8
bowl, burrito, shredded beef (Taco
rice, white, cooked, long grain,
Snack
Day Total
Tue 0208-2022
76.6
1.7
7.9
0.1
0.9
9.5
254.0
0.2
4.4
43.8
4.5
282.3
0.4
6.3
66.2
2.3
9.0
0.1
1.7
10.8
cheeseburger, Big Mac (USDA:
Lunch
soup, ramen noodle, beef flavor,
Dinner
beef liver, braised (USDA)
102.1
253.0
426.0
6.0
14.3
6.5
21.0
pepperoni, beef & pork, sliced
1.0
10.2
3.8
0.0
0.3
3.6
rice, white, cooked, long grain,
76.6
1.7
7.9
0.1
0.9
9.5
Day Total
330.6
440.2
26.7
14.4
9.4
44.8
Average Day Total
144.8
149.9
193.0
5.1
7.3
56.9
Day
Sun 0206-2022
Meal
Item
Lunch
soup, ramen noodle, beef flavor,
49.5
76.1
Dinner
noodles, rice, cooked (USDA)
35.2
7.0
Snack
cheeseburger, Big Mac (USDA:
267.2
396.4
351.8
479.5
16.3
Phos (mg) Potas (mg) Selen (mcg)
Day Total
Mon 0207-2022
Sod (mg)
Zinc (mg)
18:2 (g)
8.4
742.6
0.3
0.9
7.9
33.4
0.4
0.0
1007.4
4.2
1783.5
4.9
0.9
Lunch
noodles, rice, cooked (USDA)
35.2
7.0
7.9
33.4
0.4
0.0
Dinner
potato salad (USDA: Fast Food)
53.2
256.5
0.9
311.6
0.2
2.6
0.8
0.4
0.0
bowl, burrito, shredded beef (Taco
Snack
rice, white, cooked, long grain,
34.0
27.6
cheeseburger, Big Mac (USDA:
267.2
396.4
1007.4
4.2
389.6
687.6
14.7
2743.2
5.2
2.7
49.5
76.1
8.4
742.6
0.3
0.9
497.0
352.0
36.1
79.0
5.3
0.0
pepperoni, beef & pork, sliced
31.6
54.8
5.8
316.4
0.5
0.8
rice, white, cooked, long grain,
34.0
27.6
5.9
0.8
0.4
0.0
Day Total
612.0
510.6
56.3
1138.8
6.4
1.7
Average Day Total
451.1
559.2
29.1
1888.5
5.5
1.8
18:3 (g)
EPA (g)
DHA (g)
Alc (g)MPGrain (oz
eq)
MPVeg
(cup)
Day Total
Tue 0208-2022
1390.0
Lunch
soup, ramen noodle, beef flavor,
Dinner
beef liver, braised (USDA)
5.9
Day
Meal
Item
Sun 0206-2022
Lunch
soup, ramen noodle, beef flavor,
0.0
0.0
0.0
0.0
1.6
0.0
Dinner
noodles, rice, cooked (USDA)
0.0
0.0
0.0
0.0
2.0
0.0
Snack
cheeseburger, Big Mac (USDA:
0.0
2.6
0.0
Day Total
Mon 0207-2022
0.0
0.0
0.0
0.0
6.2
0.0
Lunch
noodles, rice, cooked (USDA)
0.0
0.0
0.0
0.0
2.0
0.0
Dinner
potato salad (USDA: Fast Food)
0.3
0.0
0.0
0.0
0.0
0.3
0.0
3.8
0.0
0.0
1.0
0.0
0.0
2.6
0.0
bowl, burrito, shredded beef (Taco
rice, white, cooked, long grain,
0.0
0.0
Snack
cheeseburger, Big Mac (USDA:
0.3
0.0
0.0
0.0
9.5
0.3
Lunch
soup, ramen noodle, beef flavor,
0.0
0.0
0.0
0.0
1.6
0.0
Dinner
beef liver, braised (USDA)
0.0
0.0
0.0
0.0
0.0
0.0
pepperoni, beef & pork, sliced
0.0
0.0
0.0
0.0
0.0
0.0
rice, white, cooked, long grain,
Day Total
Tue 0208-2022
0.0
0.0
0.0
0.0
0.0
1.0
0.0
Day Total
0.1
0.0
0.0
0.0
2.6
0.0
Average Day Total
0.1
0.0
0.0
0.0
6.1
0.1
MPFruit
(cup)
MPDairy MPProt (oz
(cup)
eq)
Day
Meal
Item
Sun 0206-2022
Lunch
soup, ramen noodle, beef flavor,
0.0
0.0
0.0
Dinner
noodles, rice, cooked (USDA)
0.0
0.0
0.0
Snack
cheeseburger, Big Mac (USDA:
0.0
0.8
2.6
0.0
0.8
2.6
Day Total
Mon 0207-2022
Lunch
noodles, rice, cooked (USDA)
0.0
0.0
0.0
Dinner
potato salad (USDA: Fast Food)
0.0
0.0
0.0
bowl, burrito, shredded beef (Taco
0.0
0.0
3.0
rice, white, cooked, long grain,
0.0
0.0
0.0
MPFruit
(cup)
Day
Meal
Item
Mon 0207-2022
Snack
cheeseburger, Big Mac (USDA:
Tue 0208-2022
Lunch
Dinner
0.0
0.8
2.6
0.0
0.8
5.7
soup, ramen noodle, beef flavor,
0.0
0.0
0.0
beef liver, braised (USDA)
0.0
0.0
3.5
pepperoni, beef & pork, sliced
0.0
0.0
0.7
rice, white, cooked, long grain,
0.0
0.0
0.0
Day Total
0.0
0.0
4.2
Average Day Total
0.0
0.6
4.2
Day Total
2/9/22 1:27 AM
MPDairy MPProt (oz
(cup)
eq)
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